Tuesday September 28, 2021

Warmup

2:00 Bike/Row

15 Russian KBS

10/Arm Single Arm KB OH Press

Inchworms (Down)

Lunge w/ Reach (Back)

Single Arm KB OH Walk (Down-R Arm, Back-L Arm)

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Work up to a one rep max push jerk

Or stick with light weight and focus on technique

WOD (20 minute time cap)

4 rounds:

1 lap kb farmer carry

15 shoulder to overhead

25/20 cal row or bike

F:  light kbs; light or empty barbell; 3 rounds

P1:  55/35 kbs; 95/65 barbell

P2:  35/25 kbs; 75/55 barbell

C:  70/45 kbs; 115/75 barbell

Combine options as desired.